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| WOD Blog |
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| Videos |
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WOD Blog
 | Mon, Sep 9 2019 |  |
 | Thu, Dec 19, 2019 at 6:00pm CFM Annual Christmas Party |
| Thu, Dec 17, 2020 at 6:00pm CFM Annual Christmas Party |
| Thu, Dec 30, 2021 at 6:00pm CFM Annual Christmas Party |
| Fri, Dec 16, 2022 at 6:00pm CFM Annual Christmas Party |
| Fri, Dec 15, 2023 at 6:00pm CFM Annual Christmas Party |
| Most Recent Benchmark: 12 Days of Christmas WOD on Dec 22, 2025 (82 days ago) |
Monday September 9 2019 Hot Mess(Time) Monday, September 9, 2019 DELOAD WEEK: Deload week this week. We will be programming 15 minutes of the September Challenge “Strengthen Your Weakness” for a few days this week. Coaches will help with progressions as necessary. Tempo Overhead Squats 3 Sets of 1 Sets: 50-55-60% Tempo: 5 Seconds Down, 2 Seconds Pause Pausing Overhead Squat 3 Sets of 1 Sets: 65-70-75% Pause: 2 Seconds in Bottom https://www.youtube.com/watch?v=pn8mqlG0nkE WOD 'Hot Mess' 2 Rounds: 25 Overhead Squats 95/65 RX+ 115/85 35/25 Calorie Bike or 40/28 cal row or 600 m run September Challenge Work 15:00 on clock Work on your goals. Coach will help you with progressions if needed. Midline 3 Rounds, Not For Time: 15 Hollow Rocks 18 Empty Barbell Good Mornings 21 wall ball situps or 21 GHD Sit-ups |
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